Trail running is not only an endurance event requiring strong aerobic capacity and a built-to-last cardiovascular system — it also has its own specific demands. Climbs and descents are often what make a trail special, offering stunning scenery, but they're also a serious test for your legs and lungs. Beyond your standard training, you need to schedule specific sessions to work on these two types of terrain. Seasoned trail enthusiasts already know this and will learn nothing new here — but for the many who are discovering this sport, here's an overview of a trail training plan you can put in place.
diovascular system to intense effort. Choose a relatively short climb that can be ascended in around 2 minutes: pick a reasonable gradient, but not too gentle either. Each week, start with a session of 6 ascents
of this climb, then as the weeks go by, build up to 10 or even 12 ascents. You can also replace this climb with a staircase if you're in an urban environment. Climb the steps at a sustained pace, two at a time, either walking with strong drive or running. Whether on the climb or the stairs, the descent should always be done by walking at a recovery pace, focusing on breathing properly and bringing the heart rate back down.
Endurance session: go on short hikes of one to three hours in hilly or even mountainous terrain. Choose a route where you can do long, steady climbs (not necessarily very steep) of around half an hour. Alternate these climbs between a brisk walking pace and a moderate running pace.
Specific sessions for trail training: climbs.
This is certainly the most intense effort in a trail. Climbs place particular demands on the thighs and the cardiovascular system. However, it must be approached at each person's own level. Some will choose to walk on certain slopes because the effort of running is too intense. At an equivalent speed, walking heart rate is 20 to 30 beats per minute lower than running. That's a clear energy saving. But there are ways to develop an effective trail training plan for climbs. Two types of sessions can be worked on: one focused on intensity and another on endurance, which can double up as descent preparation. Intensity session: the aim is to build muscular strength in the thighs and accustom your cardiovascular system to intense effort. Choose a relatively short climb that can be ascended in around 2 minutes: pick a reasonable gradient, but not too gentle either. Each week, start with a session of 6 ascents
of this climb, then as the weeks go by, build up to 10 or even 12 ascents. You can also replace this climb with a staircase if you're in an urban environment. Climb the steps at a sustained pace, two at a time, either walking with strong drive or running. Whether on the climb or the stairs, the descent should always be done by walking at a recovery pace, focusing on breathing properly and bringing the heart rate back down.
Endurance session: go on short hikes of one to three hours in hilly or even mountainous terrain. Choose a route where you can do long, steady climbs (not necessarily very steep) of around half an hour. Alternate these climbs between a brisk walking pace and a moderate running pace.
Specific sessions for trail training: descents.
Descending is 50% mental. It often frightens many beginner runners. The main mistake is tensing up: the thighs quickly seize under the impact of the descent, and with less balance, the runner can easily fall on the most difficult sections — breathing becomes restricted, muscle oxygenation is ineffective, and what should be a (partial) recovery moment turns into an ordeal. Here are a few tips for tackling descents more effectively: - Lower your centre of gravity by staying relaxed through the knees and dropping your hips slightly, as if you were about to sit down. Try to absorb the impact with your thigh muscles, avoiding heavy footfalls. You need to "hold back" the body's weight to some extent, rather than letting it crash down with each stride. - Your upper body should stay relaxed. Keep your arms slightly out to the sides for balance. Don't hesitate to use broad, flowing arm movements. You also need to learn to let go mentally and avoid holding your breath. Try to stay aware of your breathing and "force" it a little — for example, by making a conscious effort to exhale deeply with each stride. Descent training is often difficult to schedule specifically. Make the most of your weekly endurance session mentioned above, where you can work on long descents. Even if they're not very steep, try to run them at a high pace while applying the tips given here, or even exaggerating them slightly. Descent work is also a matter of agility and balance. If you need to work on these specific points, you can do small drills (even on flat ground) — for example, moving quickly between cones or jumping from one stone to another as if crossing a river. And remember: the more you descend without mental braking, the faster you'll progress!
